Matlock / Bakewell Gym - training splits
Before we get started, let's talk about why muscles grow.
The biology of muscle isn't, in fact, rocket science. At its most basic level is the SAID principle, an acronym for "specific adaptation to imposed demand".
When a muscle contracts against a large amount of resistance, it adapts by getting bigger and stronger. Likewise, if a muscle is regularly forced to contract for long periods of time, it becomes more resistant to fatigue.
When you lift weights, you cause tiny tears in your muscle fibres. This accelerates a process called muscle-protein synthesis, which uses amino acids to repair and reinforce the fibres, making them resistant to future damage. Although this happens at a microscopic level, the effect becomes visible over time in the form of bigger arms, broader shoulders, and a thicker chest.
Understanding this process provides you with a logical rationale for how often you should train your muscles.
Full Body workout or body part split?
Muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session. So if you work out on Monday at 7 p.m., your body is in muscle-growth mode until Wednesday at 7 p.m. After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal.
Performing workouts with compound movements three times a week is the most effective way to gain muscle. Unfortunately, that advice directly contradicts what most guys actually do.
Many gym users prefer to divide the body into specific muscle groups, or body parts, and dedicate an entire session to working each individually. Unless it's leg day, which is when some gym members seem to train biceps or go to the pub.
You might train your chest on Monday (Monday is always chest day!), back on Tuesday, shoulders on Wednesday, legs on Thursday and arms on Friday. Even though you're training daily, each muscle group is targeted only once a week. So, in essence, those muscles grow for just 2 days out of every 7.
With total-body workouts, you work each muscle more often. When you train a muscle 2 or 3 times a week, it spends more total time growing.
Since body-part training is generally performed intensely on consecutive days, it impedes the recovery process. The nutrients your body needs to repair muscle damage from the previous day are allocated toward providing energy for your workout instead. Your muscles grow best when your body is resting, not working. This isn't an issue if you train 3 times per week on non-consecutive days, since there's a built-in recovery day after each session.
A typical chest day might consist of three sets of four exercises totalling of 12 sets every 7 days. You can do the same amount of work - 12 total sets - in the same time period by performing four sets 3 times a week or six sets 2 times a week. Weight training works like a prescription; you wouldn't take an entire bottle of Aspirin on Monday to relieve pain all week. Instead, you'd take smaller doses at regular intervals.
Muscle fibres can grow in two ways. The first is when the myofibrils - the parts of the fibre that contain the contracting proteins - increase in number and density. This type of growth leads to strength gains and can be accomplished by using heavy weights that allow only one to seven repetitions.
The second type of growth, however, occurs when your muscles are forced to contract for longer periods of time. Typically, this means using lighter loads that allow you to complete 12 to 15 repetitions. This increases the number of energy-producing structures within the fibre. So you don't get significantly stronger, but you do get bigger.
You can use a repetition range that falls between the two, which causes a combination of both types of growth, but each to a lesser degree. That's why I recommend you use three repetition ranges. You could do five repetitions of each exercise on Monday, 10 on Wednesday, and 15 on Friday.
Higher reps create more lactic acid to prepare the muscles and tendons for future heavy loads. This serves as "regular maintenance". Without it, you increase your risk of chronic injuries and pain. The metabolically-taxing reps enhance healing of strained tendons. It not only leads to better growth but also helps keep you from hitting plateaus.
You should hit each body part 2 to 3 times every 7 days. You should train three non-consecutive days each week, which will give you a full day of recovery between workouts. The popular split routines usually include more training than non-training days, which is counterproductive for most natural trainers.
Can you isolate muscles?
Muscles are interconnected, surrounding the body like a unified web. This is because all of your muscles are enclosed in a tough connective tissue called fascia. This fascia attaches to bone and other muscles to create "functional" relationships between seemingly separate muscle groups.
Even a small movement of your upper arm activates a complicated network of muscles from your shoulder down to your hip. The latissimus dorsi - the largest muscle of the back - attaches to the upper-arm bone, shoulder blade, spine, and thoracolumbar fascia, which is a strong layer of connective tissue that attaches muscles to the spine and pelvis. The glutes, or rear hip muscles also attach to the pelvis. So you see how these muscles are connected?
You can emphasise a muscle group by choosing the appropriate exercise - just don't confuse targeting with isolating. Let me use the bent over row as an example: because of the interconnection between the muscles and connective tissues of the hips and back, your hamstrings and glutes are contracted for the entire exercise. So you're not only working your back; you're challenging your legs as well. Your forearms and biceps are involved in pulling the bar to your torso.
Anatomically speaking, you can't really isolate muscle groups
How can you split muscle groups?
There are two main ways to divide your muscle groups (if you're training on consecutive days):
1). Push / pull
2). Lower / upper
Push / Pull
Push-pull is a style of training that structures workouts based on your muscles' movement patterns.
With this training style, you train upper body muscles that perform pushing movements one day and upper body muscles that perform pulling movements another day — either on the following day or separated by a rest day, depending on your experience level.
The leg muscles include the muscles located on the front (quadriceps) and back (hamstrings) of the thigh, glutes, and calves.
Calves and abs can be trained on push or pull days.
I tend to include quads and hams in the pull day due to the involvement of the lower back muscle in squatting and deadlifting movements.
You would split muscles as follows:
Push:
Chest
Anterior (front) delts
Medial (middle) delts
Triceps
Calves
Abs
Pull:
Back
Posterior (rear) delts
Traps
Biceps
Quads
Hams & Glutes
Calves
Abs
Shoulder anatomy:
You'll have noticed that "shoulder" muscles have been divided into push and pull.
When most people think of the shoulder anatomy, they think of the deltoid, which consists of 3 "heads":
1). Anterior/front
2). Medial/middle
3). Posterior/rear
The anterior deltoid:
The anterior deltoid is located on the front of your shoulder. Its main function is shoulder flexion - raising your upper arms up to the front and overhead. This muscle is targeted with front raises and pressing exercises (e.g. barbell overhead press, push press).
The lateral deltoid:
The lateral deltoid is located on the outside of your shoulder. The main function of the lateral deltoid is shoulder abduction - raising your upper arms upward, at your sides. This muscle is targeted with lateral raises (dumbbell or cable) and upright rows.
The posterior deltoid:
The posterior deltoid is located on the back of your shoulder. Its main function is shoulder extension - pulling your upper arms backward and bringing your shoulder blades together. This muscle is targeted with dumbbell bent over raises, face pulls and bent over rows.
The trapezius:
The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula.
The trapezius muscle is a postural and active movement muscle, used to tilt and turn the head and neck, shrug, steady the shoulders, and twist the arms. The trapezius elevates, depresses, rotates, and retracts the scapula, or shoulder blade.
When planning a shoulder workout, select 1 exercise for each head.
Upper/Lower
Upper:
Chest
Back
Anterior (front) delts
Medial (middle) delts
Posterior (rear) delts
Traps
Biceps
Triceps
Forearms
Abs
Lower:
Quads
Hams & glutes
Calves
Abs
3 DAY SPLITS
If you're only training on consecutive days you can train whatever you like in each session. You can do a full body workout.
A full body workout is just what it sounds like: a workout that aims to hit all the major muscle groups in one single session.
Popular programs would include at least 1 exercise for back, legs, chest, shoulders and arms.
Alternatively, you could divide your body into 2 workouts and alternate between the 2.
3 Day Split Option 1:
These split routines on based on the following template:
Monday: Full Body workout 1
Tuesday: Rest
Wednesday: Full Body workout 2
Thursday: Rest
Friday: Repeat Monday
Saturday: REST
Sunday: REST / repeat Wednesday
3 Day Split Option 1 #1- Full Body
Monday (Full Body):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Wednesday (Full Body):
Repeat Monday
Friday (Full Body):
Repeat Wednesday
3 Day Split Option 1 #2 - Torso / Limbs
Monday (Full Body):
Chest
Back
Front delts
Middle delts
Posterior delts
Traps
Abs
Tuesday: REST
Wednesday (Full Body):
Quads
Hamstrings
Biceps
Triceps
Forearms
Calves
Thursday: REST
Friday (Full Body):
Repeat Monday
Saturday: REST
Sunday: REST or repeat Wednesday's workout.
3 Day Split Option 1 #3 - Push / Pull
Monday (Full Body):
Quads
Hams & Glutes
Back
Posterior delts
Traps
Biceps
Tuesday: REST
Wednesday (Full Body):
Chest
Front delts
Middle delts
Triceps
Calves
Abs
Thursday: REST
Friday (Full Body):
Repeat Monday
Saturday: REST
Sunday: REST / Repeat Wednesday
3 Day Split #4 - Legs & Shoulders
Monday (Full Body):
Quads
Hams & Glutes
Anterior delts
Middle delts
Posterior delts
Traps
Calves
Tuesday: REST
Wednesday (Full Body):
Back
Chest
Biceps
Triceps
Forearms
Abs
Thursday: REST
Friday (Full Body):
Repeat Monday
Saturday: REST
Sunday: REST / Repeat Wednesday
3 Day Split Option 2
These split routines on based on the following template:
Monday: Upper
Tuesday: Rest
Wednesday: Lower
Thursday: Rest
Friday: Upper
Saturday: REST
Sunday: REST / repeat sequence
3 Day Split Option 2 #1 - Chest and Back
Monday (Upper):
Chest
Back
Abs
Tuesday: REST
Wednesday (Lower):
Quads
Hamstrings & Glutes
Calves
Thursday: REST
Friday (upper):
Anterior delts
Middle delts
Posterior delts
Traps
Biceps
Triceps
Forearms
Saturday: REST
Sunday: REST
3 Day Split Option 2 #3 - Push Legs Pull
Monday (Upper):
Back
Posterior delts
Traps
Biceps
Forearms
Abs
Tuesday: REST
Wednesday (Lower):
Quads
Hamstrings & Glutes
Calves
Thursday: REST
Friday (Upper):
Chest
Anterior delts
Middle delts
Triceps
Abs
Saturday: REST
Sunday: REST
3 Day Split Option 2 #4 - Shoulders & Back
Monday (Upper):
Back
Anterior delts
Middle delts
Posterior delts
Traps
Tuesday: REST
Wednesday (Lower):
Quads
Hamstrings & Glutes
Calves
Thursday: REST
Friday (Upper):
Chest
Biceps
Triceps
Forearms
Abs
Saturday: REST
Sunday: REST
4 DAY SPLITS
4 Day Split Option 1:
These split routines on based on the following template:
Monday: Upper
Tuesday Lower
Wednesday: REST
Thursday: Push
Friday: Pull
Saturday: REST
Sunday: REST
4 Day Split Option 1 #1 - Hamstrings & Glutes focus
Monday (Upper):
Front delts
Middle delts
Posterior delts
Biceps
Abs
Tuesday (Lower):
Quads
Hamstrings & Glutes
Calves
Abs
Wednesday: REST
Thursday (Push):
Chest
Triceps
Friday (Pull):
Hamstrings & Glutes
Back
Traps
Saturday: REST
Sunday: REST
4 Day Split Option 1 #2 - Chest Focus
Monday (Upper):
Chest
Triceps
Abs
Tuesday (Lower):
Quads
Hamstrings
Calves
Wednesday: REST
Thursday (Push):
Chest
Anterior delts
Middle delts
Abs
Friday (Pull):
Back
Posterior delts
Traps
Biceps
Forearms
Saturday: REST
Sunday: REST
4 Day Split Option 2
These split routines on based on the following template:
Monday: Upper
Tuesday: Lower
Wednesday: Upper
Thursday: REST
Friday: Full Body
Saturday: REST
Sunday: REST
4 Day Split Option 2 #1 - Chest and Back
Monday (Upper):
Chest
Back
Abs
Tuesday (Lower):
Quads
Hamstrings & glutes
Calves
Wednesday (Upper):
Front delts
Middle delts
Posterior delts
Traps
Triceps
Biceps
Forearms
Abs
Thursday: REST
Friday (Full Body):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Saturday: REST
Sunday: REST
4 Day Split Option 3 #2 - Hamstring Focus
Monday (Upper):
Chest
Triceps
Tuesday (Lower):
Hamstrings & Glutes
Quads
Calves
Abs
Wednesday (Upper):
Back
Biceps
Forearms
Thursday: REST
Friday (Full body):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Saturday: REST
Sunday: REST
4 Day Split Option 3 #3 - Arm Focus
Monday (Upper):
Chest
Triceps
Biceps
Forearms
Tuesday (Lower):
Quads
Hamstrings & Glutes
Calves
Wednesday (Upper):
Front delts
Middle delts
Posterior delts
Traps
Abs
Thursday: REST
Friday (Full Body):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Saturday: REST
Sunday: REST
4 Day Split Option 3 #4 - Chest Focus
Monday (Upper):
Chest
Triceps
Abs
Tuesday (Lower):
Quads
Hamstrings & Glutes
Calves
Wednesday (Upper):
Back
Biceps
Forearms
Thursday: REST
Friday (Full Body):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Saturday: REST
Sunday: REST
4 Day Split Option 3 #5 - Quads Focus
Monday (Upper):
Chest
Triceps
Abs
Tuesday (Lower):
Quads
Hamstrings & Glutes
Calves
Wednesday (Upper):
Back
Biceps
Forearms
Abs
Thursday: Rest
Friday (Full Body):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Saturday: REST
Sunday: REST
4 Day Split Option 4
These split routines on based on the following template:
Monday: Upper
Tuesday: Lower
Wednesday: REST
Thursday: Upper
Friday: Lower
Saturday: REST
Sunday: REST
4 Day Split Option 4 #1 - Upper / Lower
Monday (Upper):
Chest
Back
Front delts
Middle delts
Posterior delts
Biceps
Triceps
Tuesday (Lower):
Quads
Hamstrings & Glutes
Calves
Abs
Wednesday: REST
Thursday (Upper):
Chest
Back
Front delts
Middle delts
Posterior delts
Biceps
Triceps
Friday (Lower):
Quads
Hamstrings & Glutes
Calves
Abs
Saturday: REST
Sunday: REST
4 DAY SPLIT OPTION 5
These split routines on based on the following template:
Monday: PUSH
Tuesday: PULL
Wednesday: REST
Thursday: PUSH
Friday: PULL
Saturday: REST
Sunday: REST
4 Day Split Option 5 #1
Monday (PUSH):
Chest
Anterior Delts
Medial delts
Triceps
Calves
Abs
Tuesday (PULL):
Quads
Hams & Glutes
Back
Rear Delts
Traps
Biceps
Wednesday: REST
Thursday (PUSH):
Chest
Anterior Delts
Medial delts
Triceps
Calves
Abs
Friday (PULL):
Quads
Hams & Glutes
Back
Rear Delts
Traps
Biceps
4 DAY SPLIT OPTION 6
These split routines on based on the following template:
Monday: Full Body
Tuesday: REST
Wednesday: LOWER
Thursday: UPPER
Friday: REST
Saturday: Full Body
Sunday: REST
4 day split option 6 #1
Monday (Full Body):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Tuesday: REST
Wednesday (LOWER):
Quads
Hams & Glutes
Calves
Thursday (UPPER):
Chest
Back
Abs
Friday: REST
Saturday (FULL BODY):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Sunday: REST
4 day split option 6 #2
Monday (Full BODY):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Tuesday: REST
Wednesday (LOWER):
Quads
Hams & Glutes
Calves
Abs
Thursday (UPPER):
Chest
Biceps
Forearms
Abs
Friday: REST
Saturday (FULL BODY):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Sunday: REST
4 day split option 6 #3
Monday (Full BODY):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Tuesday: REST
Wednesday (LOWER):
Quads
Hams & Glutes
Calves
Thursday (UPPER):
Anterior Delts
Medial delts
Rear Delts
Traps
Abs
Friday: REST
Saturday (FULL BODY):
Quads
Hams & glutes
Chest
Back
Anterior (front) delts
Biceps
Triceps
Optional (choose 1-2):
Medial (middle) delts
Posterior (rear) delts
Traps
Forearms
Calves
Abs
Sunday: REST
4 day rotating split 1
I regularly get asked to write a workout routine for someone to train with weights over 5, 6 or 7 consecutive days.
I don't recommend training for more than 4, ideally 3 days, in a row. You have to give yourself the chance for your muscles and CNS (central nervous system) to rest.
However, some people have made their mind up. They want to train 5, 6 or 7 days in a row.
Another issue with bodypart parts arranged over 5, 6 or 7 consecutive days is what happens if you miss a day. A lot of people think they're going to train 5, 6 or 7 days per week - but in actuality, some are lucky to do 3-4.
So, based on this observation, the split I usually recommend is a rotating 4 day split. On day 5, you start at day 1 again and just keep rotating until you want to switch things up.
The idea of this is to get the most important body parts trained over the first 3 days, with day 4 being a less intense day.
So the split is configured as follows:
Day 1: Upper body
Day 2: Lower body
Day 3: Upper body.
Day 4: Rest
Day 5: Repeat
So, you could arrange body parts as follows:
4 day rotating split 1 #1: Chest & Back
Day 1 (Upper):
Chest
Back
Day 2 (Lower):
Quads
Hamstrings & Glutes
Day 3 (Upper):
Front delts
Middle delts
Rear delts
Traps
Triceps
Biceps
Day 4 (Lower):
Calves
Abs
Day 5: Repeat
4 day rotating split 1 #2: Chest & Shoulders
Day 1 (Upper):
Chest
Anterior delts
Medial delts
Triceps
Day 2 (Lower):
Quads
Hamstrings & Glutes
Day 3 (Upper):
Back
Posterior delts
Traps
Biceps
Day 4 (Lower):
Calves
Abs
Day 5: Repeat
4 day rotating split 1 #3: Back & Shoulders
Day 1 (Upper):
Back
Front delts
Middle delts
Rear delts
Traps
Day 2 (Lower):
Quads
Hams & Glutes
Day 3 (Upper):
Chest
Biceps
Triceps
Forearms
Day 4 (Lower):
Calves
Abs
Day 5: Repeat
4 day rotating split option 2
This split is configured as follows:
Day 1: Pull
Day 2: Push
Day 3: Pull
Day 4: Rest
Day 5: Repeat
4 day rotating split option 2 #1 - Pull Push Legs
Day 1 (PULL):
Back
Rear Delts
Traps
Biceps
Calves
Day 2 (PUSH):
Chest
Anterior Delts
Medial delts
Triceps
Abs
Day 3 (PULL):
Quads
Hamstrings & Glutes
Calves
Day 4: REST
Day 5: REPEAT
5 Day Split Option 1
This split is configured as follows:
Day 1: Upper
Day 2: Lower
Day 3: Upper
Day 4: Rest
Day 5: Lower
Day 6: Upper
Day 7: Rest
5 Day Split Option 1 #1 - Arm Day
Monday (Upper):
Chest
Traps
Abs
Tuesday (Lower):
Hamstrings & Glutes
Quads
Calves
Wednesday (Upper):
Back
Front delts
Middle delts
Posterior delts
Thursday: REST
Friday (Lower):
Quads
Hamstrings & Glutes
Calves
Saturday (Upper):
Triceps
Biceps
Forearms
Sunday: REST
5 Day Split Option 1 #2 - Chest and Back
Monday (Upper):
Chest
Back
Tuesday (Lower):
Quads
Hamstrings & Glutes
Calves
Abs
Wednesday (Upper):
Front Delts
Middle Delts
Posterior Delts
Traps
Triceps
Biceps
Forearms
Thursday: REST
Friday (Lower):
Hamstrings & Glutes
Quads
Calves
Abs
Saturday (Upper):
Chest
Back
Abs
Sunday: REST
5 Day Split Option 1 #3 - Abs Focus
Monday (Upper):
Chest
Forearms
Abs
Tuesday (Lower):
Quads
Calves
Wednesday (Upper):
Back
Traps
Abs
Thursday: REST
Friday (Lower):
Hamstrings & Glutes
Calves
Abs
Saturday (Upper):
Front delts
Middle delts
Posterior delts
Traps
Triceps
Biceps
Sunday: REST
5 Day Split Option 2
This split is configured as follows:
Day 1: Upper
Day 2: Lower
Day 3: Upper
Day 4: Rest
Day 5: Push
Day 6: Pull
Day 7: Rest
5 Day Split Option 2 #1 - Back & Arm Focus
Monday (Upper):
Anterior delts
Medial delts
Posterior delts
Traps
Biceps
Triceps
Tuesday (Lower):
Quads
Hamstrings & Glutes
Calves
Wednesday (Upper):
Back
Forearms
Abs
Thursday: REST
Friday (Push):
Chest
Front delts
Middle delts
Triceps
Abs
Saturday (Pull):
Back
Posterior delts
Traps
Biceps
Forearms
Sunday: REST
5 Day Split Option 2 #2 - Chest, Back & Abs Focus
Monday (Upper):
Chest
Back
Abs
Tuesday (Lower):
Quads
Hamstrings & Glutes
Calves
Wednesday (Upper):
Front delts
Middle delts
Posterior delts
Traps
Abs
Thursday: REST
Friday (Push):
Chest
Front delts
Middle delts
Triceps
Abs
Saturday (Pull):
Back
Posterior delts
Traps
Biceps
Forearms
Sunday: REST
5 Day Split Option 3
This split is configured as follows:
Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Pull
Day 5: Push
Day 6: Pull
Day 7: Rest
5 Day Split Option 3 #1 - Back & Shoulders Focus
Monday (Lower):
Quads
Hamstrings & Glutes
Calves
Tuesday (Upper):
Back
Front delts
Middle delts
Posterior delts
Traps
Wednesday: REST
Thursday (Pull):
Hamstrings & Glutes
Quads
Calves
Abs
Friday (Push):
Chest
Front delts
Middle delts
Triceps
Abs
Saturday (Pull):
Back
Posterior delts
Traps
Biceps
Forearms
Sunday: REST
5 Day Split Option 3 #2 - Chest & Back Focus
Monday (LOWER):
Hamstrings & Glutes
Calves
Tuesday (UPPER):
Chest
Back
Forearms
Abs
Wednesday: REST
Thursday (Pull):
Hamstrings & Glutes
Quads
Calves
Friday (Push):
Chest
Front delts
Middle delts
Triceps
Abs
Saturday (Pull):
Back
Posterior delts
Traps
Biceps
Forearms
Sunday: REST
5 Day Split Option 3 #3 - Chest & Arms
Monday (LOWER):
Quads
Hamstrings & Glutes
Calves
Tuesday (UPPER):
Chest
Biceps
Triceps
Forearms
Abs
Wednesday: REST
Thursday (Pull):
Hamstrings & Glutes
Quads
Calves
Friday (Push):
Chest
Front delts
Middle delts
Triceps
Abs
Saturday (Pull):
Back
Posterior delts
Traps
Biceps
Forearms
Sunday: REST
6 Day Split Option 1
This split is configured as follows:
Day 1: Upper
Day 2: Lower
Day 3: Upper
Day 4: Lower
Day 5: Upper
Day 6: Lower
Day 7: Rest
6 Day Split Option 1 #1 - Arm Focus
Monday (Upper):
Chest
Biceps
Triceps
Tuesday (Lower):
Quads
Calves
Wednesday (Upper):
Back
Biceps
Triceps
Thursday (Lower):
Calves and Abs
Friday (Upper):
Front delts
Middle delts
Posterior delts
Biceps
Triceps
Saturday (Lower):
Hamstrings & Glutes
Calves
Sunday: Rest
6 Day Split Option 1 #2 - Chest Focus
Monday (Upper):
Chest
Triceps
Abs
Tuesday (Lower):
Quads
Calves
Wednesday (Upper):
Back
Biceps
Forearms
Thursday (Lower):
Abs
Calves
Friday (Upper):
Chest
Front delts
Middle delts
Posterior delts
Traps
Saturday (Lower):
Hamstrings & Glutes
Calves
Sunday: REST
6 Day Split Option 1 #3 - Shoulders and Biceps
Monday (Upper):
Chest
Triceps
Abs
Tuesday (Lower):
Quads
Abs
Wednesday (Upper):
Back
Traps
Abs
Thursday (Lower):
Calves
Abs
Friday (Upper):
Front delts
Middle delts
Posterior delts
Biceps
Forearms
Saturday (Lower):
Hamstrings
Calves
Sunday: REST
6 Day Split Option 1 #4 - Chest and Back
Monday (Upper):
Chest
Back
Tuesday (Lower):
Quads
Calves
Wednesday (Upper):
Front delts
Middle delts
Posterior delts
Traps
Triceps
Biceps
Thursday (Lower):
Calves
Abs
Friday (Upper):
Chest
Back
Saturday (Lower):
Hamstrings & Glutes
Calves
Sunday: REST
6 Day Split Option 1 #5 - Leg Focus
Monday (Lower):
Quads
Calves
Tuesday (upper):
Chest
Abs
Wednesday (Lower):
Hamstrings & Glutes
Calves
Abs
Thursday (Upper):
Back and Biceps
Friday (Lower):
Hamstrings & Glutes
Calves
Abs
Saturday (Upper):
Front delts
Middle delts
Posterior delts
Traps
Triceps
Sunday: REST
6 Day Split Option 1 #6 - Shoulders Focus
Monday (Upper):
Chest
Front delts
Middle delts
Posterior delts
Traps
Tuesday (Lower):
Quads
Calves
Wednesday (Upper):
Back
Triceps
Biceps
Thursday (Lower):
Calves
Abs
Friday (upper):
Front delts
Middle delts
Posterior delts
Traps
Saturday (Lower):
Hamstrings
Calves
Abs
Sunday: REST
6 Day Split Option 1 #7 - Upper Lower
Monday (Lower):
Quads
Hamstrings & Glutes
Calves
Tuesday (Upper):
Chest
Back
Anterior Delts
Posterior Delts
Biceps
Triceps
Wednesday (Lower):
Calves
Abs
Thursday (Upper):
Chest
Back
Anterior Delts
Medial Delts
Biceps
Triceps
Friday (Lower):
Hamstrings & Glutes
Quads
Calves
Abs
Saturday (Upper):
Chest
Back
Anterior Delts
Traps
Biceps
Triceps
Sunday: REST
6 Day Split Option 2
This split is configured as follows:
Day 1: Push
Day 2: Pull
Day 3: Push
Day 4: Pull
Day 5: Push
Day 6: Pull
Day 7: Rest
6 Day Split Option 2 #1 - Push / Pull
Monday (Push):
Chest
Front delts
Middle delts
Triceps
Calves
Tuesday (Pull):
Quads
Hamstrings & Glutes
Back
Posterior Delts
Biceps
Forearms
Abs
Wednesday (Push):
Chest
Front delts
Middle delts
Triceps
Calves
Thursday (Pull):
Quads
Hamstrings & Glutes
Back
Posterior Delts
Biceps
Forearms
Abs
Friday (Push):
Chest
Front delts
Middle delts
Triceps
Calves
Saturday (Pull):
Quads
Hamstrings & Glutes
Back
Posterior Delts
Biceps
Forearms
Abs
Sunday: REST
6 Day Split Option 2 #2 - Upper Body Focus
Monday (Push):
Anterior delts
Medial delts
Abs
Tuesday (Pull):
Quads
Hamstrings & Glutes
Calves
Wednesday (Push):
Chest
Abs
Thursday (Pull):
Back
Forearms
Calves
Friday (Push):
Triceps
Abs
Saturday (Pull):
Posterior delts
Biceps
Forearms
Sunday: REST
You can train your muscle groups however you like as long as it's within the structures above.
How Can You Choose Exercises?
There might be hundreds of different exercises in existence - there's really only a few basic movements the human body is capable of doing during an exercise.
For the most part, these movement patterns are:
Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Quad Dominant
Hip/Hamstring Dominant
Elbow Flexion
Elbow Extension
Now let's take a look at each and see which exercises fit which movement pattern, how it should affect your exercise selection, and why it all plays a key role in preventing injuries and imbalances.
Horizontal Pushing Exercises:
These are any exercise that involves moving a weight straight out in front of you so that it's going away from your torso horizontally (think bench press).
The most common examples of horizontal pushing movements are:
Flat Barbell Bench Press
Incline Barbell Bench Press
Decline Barbell Bench Press
Flat dumbbell Bench Press
Incline dumbbell Bench Press
Decline dumbbell Bench Press
Flat dumbbell Bench Press (single arm)
Incline dumbbell Bench Press (single arm)
Decline dumbbell Bench Press (single arm)
Flat dumbbell Bench Press (alternating)
Incline dumbbell Bench Press (alternating)
Decline dumbbell Bench Press (alternating)
Flat reverse grip dumbbell chest press
Incline reverse grip dumbbell chest press
Decline reverse grip dumbbell chest press
Flat reverse grip barbell chest press
Incline reverse grip barbell chest press
Decline reverse grip barbell chest press
Flat dumbbell flyes
Incline dumbbell flyes
Decline dumbbell flyes
Cable cross overs (low to high)
Cable cross overs (high to low)
Standing cable chest press (two arm)
Standing cable chest press (single arm)
Dips (leaning forwards)
Close grip bench press
Landmine Chest Press
Svend Press
Underhand Front Raise
Horizontal Pulling Exercises:
A horizontal pulling exercise is any exercise that involves moving a weight in towards your torso horizontally from straight out in front of you (think rows).
The most common examples of horizontal pulling movements are:
Bent Over barbell Rows (underhand)
Bent Over barbell Rows (overhand)
Pendlay barbell rows
Yates barbell rows
Bent Over dumbbell Rows (two arm)
Bent Over dumbbell Rows (single arm)
Bent Over dumbbell Rows (alternating)
Single arm dumbbell rows kneeling on bench
Single arm staggered stance dumbbell rows
Seated Cable Rows (wide)
Seated Cable Rows (narrow)
Standing cable rows (two arm)
Standing cable rows (single arm)
T-Bar Rows
Chest Supported Bench barbell Rows
Chest Supported Bench dumbbell Rows (single arm)
Chest Supported Bench dumbbell Rows (two arm)
Chest Supported Bench dumbbell Rows (alternating)
Vertical Pushing Exercises:
A vertical pushing exercise is any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think shoulder press).
The most common examples of vertical pushing movements are:
Standing Overhead barbell Press
Standing Overhead dumbbell Press (two arm)
Standing Overhead dumbbell Press (single arm)
Standing Overhead dumbbell Press (alternating)
Seated Overhead barbell Press
Seated Overhead dumbbell Press (two arm)
Seated Overhead dumbbell Press (single arm)
Seated Overhead Shoulder dumbbell Press (alternating)
Arnold press (seated)
Arnold press (standing)
Arnold press (alternating)
High Incline barbell Bench Press
High Incline dumbbell Bench Press (single arm)
High Incline dumbbell Bench Press (two arm)
High Incline dumbbell Bench Press (alternating)
Landmine press
Vertical Pulling Exercises:
A vertical pulling exercise is any exercise that involves moving a weight down vertically in relation to your torso so that you are pulling down from over head (think lat pull-downs).
The most common examples of vertical pulling movements are:
Pull-Ups
Chin-Ups
Lat Pull-Downs (wide)
Lat Pull-Downs (narrow)
Lat Pull-Downs (underhand)
Lat Pull-Downs (single arm)
High cable rows (two arm)
High cable rows (single arm)
Straight arm cable pulldown (rope attachment)
Straight arm cable pulldown (straight bar attachment)
Quad Dominant Exercises:
A quad dominant exercise is any exercise where the primary mover is your quadriceps (think squats).
The most common examples of quad dominant movements are:
Barbell back Squats (wide)
Barbell back Squats (narrow stance)
Barbell Front Squats (wide)
Barbell Front Squats (narrow stance)
Zercher barbell Squats (wide)
Zercher barbell Squats (narrow stance)
Hack Squats - barbell
Hack Squats - machine
Box Squats - barbell back squat
Box Squats - barbell front squat
Box Squats - Goblet
Heels elevated Trap bar squats
Forward Step Ups - Dumbbell
Forward Step Ups - Barbell back squat
Forward Step Ups - Barbell front squat
Forward Step Ups - Goblet
Side Step Ups - Dumbbell
Side Step Ups - Barbell back squat
Side Step Ups - Barbell front squat
Side Step Ups - Goblet
Bulgarian Split Squats - Dumbbell
Bulgarian Split Squats - Barbell back squat
Bulgarian Split Squats - Barbell front squat
Bulgarian Split Squats - Goblet
Forward lunges - Dumbbell
Forward lunges - Barbell back squat
Forward lunges - Barbell front squat
Forward lunges - Goblet
Forward lunges - Zercher
Reverse lunges - Dumbbell
Reverse lunges - Barbell back squat
Reverse lunges - Barbell front squat
Reverse lunges - Goblet
Reverse lunges - Zercher
Static lunges - Dumbbell
Static lunges - Barbell back squat
Static lunges - Barbell front squat
Static lunges - Goblet
Static lunges - Zercher
Knee Over Toe Split Squat - Dumbbell
Knee Over Toe Split Squat - Goblet
Barbell between the legs split squat
Deficit Reverse Lunges - Dumbbells
Deficit Reverse Lunges - Barbell back squat
Deficit Reverse Lunges - Barbell front squat
Deficit Reverse Lunges - Goblet
Deficit Reverse Lunges - Zercher
Pendulum Lunges - Dumbbells
Pendulum Lunges - Barbell back squat
Pendulum Lunges - Barbell front squat
Pendulum Lunges - Goblet
Pendulum Lunges - Zercher
Walking Lunges - Dumbbells
Walking Lunges - Barbell back squat
Walking Lunges - Barbell front squat
Walking Lunges - Goblet
Walking Lunge - Zercher
Leg Press - feet high
Leg Press - feet low
Leg Press - feet wide
Leg Press - feet narrow
Leg Press - single leg
Leg extension (two legs)
Leg extension (single leg)
Jefferson Squat
Hip/Hamstring Dominant Exercises:
A hip/hamstring dominant exercise is any exercise where the primary mover is your hamstrings, glutes, or posterior chain as a whole (think deadlifts).
The most common examples of hip/hamstring dominant movements are:
Barbell Deadlifts
Romanian Deadlifts (barbell)
Romanian Deadlifts (dumbbell)
Stiff leg Deadlifts (barbell)
Stiff leg Deadlifts (dumbbell)
Deficit Deadlifts (barbell)
Deficit Deadlifts (dumbbell)
Trap bar Deadlifts
Trap bar semi stiff leg Deadlifts
Trap bar Stiff leg Deadlifts
Sumo Deadlifts (barbell)
Snatch Grip Deadlifts (barbell)
Kickstand Deadlifts (dumbbell)
Kickstand Deadlifts (trap bar)
Stork Deadlifts (dumbell)
Stork Deadlifts (cable)
Glute-Ham Raises
Hip Thrusts (barbell)
Glute Bridges (barbell)
Hyperextensions
Pull-Throughs (cable rope attachment)
Good-Mornings (barbell)
Reverse Sprinter Lunges (dumbbell)
Reverse Sprinter Step ups (dumbbell)
Leaning forwards Bulgarian Split Squat (dumbbell)
Lying Leg Curls (two leg)
Lying Leg Curls (single leg)
Seated Leg Curls (two leg)
Seated Leg Curls (single leg)
Elbow Flexion Exercises:
An elbow flexion exercise is any exercise that involves moving a weight towards you by flexing at the elbow (think bicep curls).
The most common examples of elbow flexion movements are:
Standing biceps curl (barbell)
Standing biceps curl (EZ bar)
Standing dumbbell biceps Curl (two arm)
Standing dumbbell biceps Curl (single arm)
Standing dumbbell biceps Curl (alternating)
Seated dumbbell biceps curl (two arm)
Seated dumbbell biceps curl (single arm)
Seated dumbbell biceps curl (alternating)
Standing dumbbell hammer grip curl (two arm)
Standing dumbbell hammer grip curl (single arm)
Standing dumbbell hammer grip curl (alternating)
Seated dumbbell hammer grip curl (two arm)
Seated dumbbell hammer grip curl (single arm)
Seated dumbbell hammer grip curl (alternating)
Preacher Curls (barbell)
Preacher Curls (EZ bar)
Crush Grip Dumbbell Preacher Curls
Crush Grip Dumbbell Spider Curls
Preacher dumbbell Curls (two arm)
Preacher dumbbell Curls (single arm)
Preacher dumbbell Curls (alternating)
Standing Cable Curls (rope attachment)
Standing Cable Curls (straight bar attachment)
Standing Cable Curls (EZ bar attachments)
Spider dumbbell curls
Spider barbell curls
Spider EZ bar curls
Drag curls - barbell
Drag curls - smith machine
Drag curls - cable straight bar attachment
Zottman Curls
Pinwheel curls
Concentration curls
Behind the head cable curls (lat pulldown machine)
Elbow Extension Exercises:
An elbow extension exercise is any exercise that involves moving a weight away from you by extending at the elbow (think triceps extension).
The most common examples of elbow extension movements are:
Lying Triceps Extension - Barbell
Lying Triceps Extension - EZ bar
Lying Triceps Extension - Dumbbell (two hand)
Lying Triceps Extension - Dumbbell (one hand)
Lying Triceps Extension - Dumbbell (alternating)
Triceps Cable Press-Downs - rope attachment (two hand)
Triceps Cable Press-Downs - rope attachment (one hand)
Triceps Cable Press-Downs - straight bar
Triceps Cable Press-Downs - V-bar attachments
Overhead Triceps Extension - Barbell
Overhead Triceps Extension - EZ bar
Overhead Triceps Extension - Dumbbell (two arm)
Overhead Triceps Extension - Dumbbell (single arm)
Dips (vertical)
Tricep kickbacks (dumbbell)
Accessory Movements:
There are other minor movement patterns that I like to lump into "accessory" type categories, divided into push and pull. These mostly include the leftover isolation exercises that don't fit into any of the other categories.
Push accessory:
Medial deltoids:
Standing dumbbell Lateral Raises (two arm)
Standing dumbbell Lateral Raises (single arm)
Standing dumbbell Lateral Raises (alternating)
Standing cable Lateral Raises (one arm)
Leaning cable Lateral Raises (one arm)
Seated dumbbell Lateral Raises (two arm)
Seated dumbbell Lateral Raises (one arm)
Seated dumbbell Lateral Raises (alternating)
Poliquin lateral raises (two arm)
Poliquin lateral raises (single arm)
Poliquin lateral raises (alternating)
Anterior deltoids:
Front barbell Raises
Front dumbbell Raises (Two arm)
Front dumbbell Raises (single arm)
Front dumbbell Raises (alternating)
Front cable Raises (Rope cable attachment)
Front cable Raises (straight bar cable attachment)
Front cable Raises (one arm)
Pull accessory:
Posterior deltoids:
Bent over Reverse dumbbell flyes (two arm)
Bent over Reverse dumbbell flyes (single arm)
Bent over Reverse dumbbell flyes (alternating)
Reverse dumbbell flyes face down on bench (two arm)
Reverse dumbbell flyes face down on bench (single arm)
Reverse dumbbell flyes face down on bench (alternating)
Bent over Reverse cable flyes (two arm) Bent over Reverse cable flyes (single arm)
Face pulls (rope cable attachment)
Traps:
Barbell Shrugs
Traps Bar Shrugs
Dumbbell Shrugs (two arm)
Dumbbell Shrugs (single arm)
Barbell Shrugs face down on incline bench
Dumbbell Shrugs face down on incline bench (two arm)
Dumbbell Shrugs face down on incline bench (single arm)
Dumbbell Shrugs face down on incline bench (alternate)
Cable Shrugs (two arm)
Cable Shrugs (single arm)
Behind the back barbell shrugs
Forearms:
Spider reverse EZ bar curls
Wrist curls - EZ bar
Wrist curls - barbell
Wrist curls - dumbbell
Reverse wrist curls - EZ bar
Reverse wrist curls - barbell
Reverse wrist curls - dumbbell
How to choose Exercises:
Your overall weight training program should be comprised of exercises from EVERY movement pattern. If it isn't, it means you're missing something and failing to properly train your entire body.
This should affect your exercise selection, and why movement patterns play a key role in preventing injuries and imbalances.
Certain workout schedules and programs are designed in a way where the movement patterns play the largest role in how you select exercises for each workout.
For example, the most generic way of setting up an upper body workout (as part of an upper/lower split) is by combining 1 horizontal push, 1 horizontal pull, 1 vertical push, 1 vertical pull, 1 elbow flexion and 1 elbow extension exercise.
And just like that, your upper body workout is good to go.
In the case of a full body split, you might take 1 exercise from every movement pattern category for each workout.
Depending on the exact routine you use, movement patterns could be a key part of the exercise selection process.
Balance Opposing Movement Patterns To Prevent Injuries:
Considered your movement patterns is for the purpose of preventing common weight training injuries and imbalances caused by typical crappy exercise selection.
If you "push" more than you "pull," something will almost always eventually go screwy with one (or both) of your shoulders. This is extremely common, as some gym users are much more interested with getting a big chest, huge shoulders and massive arms than they are with getting a big back.
This means there tends to be more of a focus on pushing exercises (chest / shoulders) than there is on pulling exercises (back). And this lack of balance around the shoulder girdle is an extremely common cause of shoulder related injuries.
How to Balance the opposing movement patterns.
For every horizontal push, you should have a horizontal pull (and vice-versa).
(Example: For every bench press, you should have a row.)
For every vertical push, you should have a vertical pull (and vice-versa).
(Example: For every shoulder press, you should have a pull-up or lat pull-down.)
For every elbow flexion, you should have an elbow extension (and vice-versa).
(Example: For every biceps curl, you should have a triceps extension.)
It gets a little trickier with the lower body as there is a lot of overlap between quad dominant and hamstring dominant movements. But, generally speaking, for each quad dominant movement there should usually be a hip/ham dominant movement too.
And not only should the amount of exercises for each opposing movement pattern be equal, but the amount of volume (sets/reps) done should be pretty close (if not exactly) the same as well.
This doesn't necessarily always have to balance out during each individual workout if that's not how your program is set up.
For example, if your workout routine is designed in a way where you ARE training opposing movement patterns in the same workout, then the amount of volume and exercises for each should indeed be pretty equal and balanced in that specific workout.
If your workout routine is designed in a way where you are NOT training opposing movement patterns in the same workout, then the goal is to ensure that the amount of exercises/volume for each ends up being pretty equal and balanced over the course of the week.
Meaning, if you have X sets of bench presses at the end of the week, you should usually have X sets of rows too. Y sets of overhead presses? Then there should be Y sets of pull-ups/pull downs. You get the picture.
There are some rare exceptions to all of the above recommendations, but for most people, most of the time, here's the moral of this story:
Setting up your weight training routine in a way that ensures there is balance around the joints (shoulder, knee, elbow) and balance between the different movement patterns (horizontal push/pull, vertical push/pull, etc.) is KEY to injury prevention and building a balanced body.
Choosing exercises for the lower body
It gets a little trickier with the lower body as there is a lot of overlap between quad dominant and hamstring dominant movements. But, generally speaking, for each quad dominant movement there should usually be a hip/ham dominant movement too.
And not only should the amount of exercises for each opposing movement pattern be equal, but the amount of volume (sets/reps) done should be pretty close (if not exactly) the same as well.
This doesn't necessarily always have to balance out during each individual workout if that's not how your program is set up.
For example, if your workout routine is designed in a way where you ARE training opposing movement patterns in the same workout, then the amount of volume and exercises for each should indeed be pretty equal and balanced in that specific workout.
But if your workout routine is designed in a way where you are NOT training opposing movement patterns in the same workout, then the goal is to ensure that the amount of exercises/volume for each ends up being pretty equal and balanced over the course of the week.
Meaning, if you have X sets of bench presses at the end of the week, you should usually have X sets of rows too. Y sets of overhead presses? Then there should be Y sets of pull-ups/pull downs. You get the picture.
There are some rare exceptions to all of the above recommendations, but for most people, most of the time, here's the moral of this story:
Setting up your weight training routine in a way that ensures there is balance around the joints (shoulder, knee, elbow) and balance between the different movement patterns (horizontal push/pull, vertical push/pull, etc.) is KEY to injury prevention and building a balanced body.
For each body part, shoot for 9 total sets, 8 to 10 reps per set.
Performing fewer than 6 reps builds mostly strength, and performing more than 12 prevents you from using heavier weights. So the safe range is 8 to 10.
For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight. This will help to get the body ready to work out while helping to prevent injuries.
You can train muscles once or twice a week. For example, biceps can be trained on upper and/or pull days. Triceps can be trained on upper and/or push days. Hamstrings can be trained on lower and/or pull days.
To save even more time, you can pair exercises that work opposite muscle groups and cut the rest period between sets in half. Instead of waiting 2 minutes between sets of bench presses, you can perform one set of the bench press, rest for just 1 minute, and then do a bent-over row. After you finish, you'll rest again, then repeat the entire process until you complete all sets of both exercises. In an average workout, this technique could save at least 8 to 10 minutes without sacrificing performance.
Mix and match muscle groups however you like based on the above templates.
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